Zucchini or zucchini nutrients and recipes


"As I walk past a flowering courgette plant in the garden, my heart begins to beat." / Gvineta Paltrova /

My feelings are almost the same as for Guinea Paltrova. I really like zucchini. Just cut it into cubes and fry in a pan, and my dinner is ready. 

The first zucchini appear in the middle of July and so we can enjoy them even all year round, if stored properly. 

Do you also like zucchini?

In this article, let’s look at what a zucchini is; what health benefits it provides and, of course, prescriptions. 

What is zucchini?

Zucchini by its Latin name is Cucurbita pepo. Zucchini is a vegetable variety. They are annuals. They are grown in both greenhouses and glasshouses, but are mostly grown in the open air.

Zucchini or zucchini is a summer pumpkin, herbaceous plant. A plant whose fruit is harvested when its immature seeds and middle are still soft and edible.

In botany, courgette fruit is pepo, a berry (swollen ovary of courgette flower) with a hardened epicarp. In cooking, it is a vegetable, usually cooked and eaten as a salty dish or supplement.

Zucchini comes from pumpkins that were first domesticated in Mesoamerica more than 7000 years ago, but the zucchini itself was grown in Milan in the 19th century. the end.

How different zucchini from zucchini

zucchini and zucchini

Zucchini and courgettes are the fruit of the same plant. Zucchini is not a special species of pumpkin, but rather a certain point in the development of the vegetable gourd fruit. Zucchini is considered to be courgette fruit weighing up to 450 g, with a delicate, thin skin, regardless of its shape and color. Their seeds have shed but are not ripe.

The name comes from the Italian language, in which the pumpkin is zuccha, but the small immature pumpkin (or zucchini) zucchini. The confusion of the words zucchini and zucchini is due to the fact that dark green courgettes are grown and widely exported in Italy, and they are colloquially called zucchini, while varieties with white bark have historically been grown in Latvia (they originated in the Middle East but came to us via Russia).

Even today, people in Latvia still more often choose courgettes with light green bark, although now more and more dark green and yellow.

Respectively, zucchini and zucchini are one and the same.

Zucchini nutrition

Cooked courgettes weighing approximately 300 g contain:

  • Calories: 17 kcal
  • Protein: 1 g
  • Fat: 1 g
  • Carbohydrates: 3 y
  • Sugar: 1 g
  • Fiber: 1 g

They are low in calories and do not contain saturated fat or cholesterol. Zucchini is also a great source of dietary fiber, carbohydrates and protein. 

What are the health benefits of courgettes


We all try to eat more foods rich in antioxidants, and zucchini is a great way to increase its intake. Zucchini contains many carotenoids, such as lutein and beta-carotene, which can improve eye, skin and heart health.


Zucchini is rich in soluble and insoluble fiber, which is good for intestinal health and digestion.

Soluble fiber can feed healthy bacteria in the gut, which in turn can help reduce the incidence of bowel disorders such as irritable bowel syndrome and Crohn's disease.

Meanwhile, insoluble fiber helps make it easier to digest and excrete food.

Vitamin C

Eating courgettes can help protect cells and keep them healthy.

Vitamin C is also essential for maintaining healthy skin and bones. Since our body cannot store vitamin C9, make sure you get enough of it in your daily diet.


Zucchini also has significant levels of potassium. Most of it is a vegetable with a dark green peel.

Potassium is good for controlling blood pressure and can also help maintain healthy water levels, digestion and heart health.

Your body cannot produce potassium naturally, so you need to make sure that it is in your diet.


One of the biggest benefits of courgettes is their high water content.

They randomly consist of about 95% water. This is 3% more than watermelons.

Water is essential for overall good health. It is key to muscle flexion, transporting oxygen to cells and many other biological functions.

Zucchini is a great way to rehydrate, as well as absorb natural sugars and electrolytes, such as potassium, that are lost during exercise.

Blood glucose

Zucchini can help lower blood sugar in people with type 2 diabetes because they are so low in carbohydrates.

The fiber found in courgettes can also help stabilize blood sugar levels and prevent spikes. It can also increase the sensitivity to insulin, which can equalize blood sugar levels.

You see

Zucchini contains vitamin C and beta-carotene, which are recognized as two important nutrients for eye health.

In addition, courgettes also contain two antioxidants - lutein and zeaxanthin. Studies have shown that these two antioxidants can help improve vision and reduce the risk of age-related eye diseases, such as macular degeneration.

In addition, high levels of lutein and zeaxanthin can also reduce the likelihood of developing cataracts, which can lead to poor eyesight.

Weight loss

It is believed that regular eating of courgettes can cause people to lose weight. This is due to the fact that they are full of water and have a low calorie density - two things that can help us feel fuller for longer. The fiber content can also be prevented hunger.

Zucchini varieties

Usually the earliest varieties are white (light green) courgettes, dark green courgettes are a little later, but the latter start to produce varieties of yellow courgettes.

Hybrids have been used in large-scale production for more than twenty years, but in small packages for amateurs, seed traders tend to offer both free-pollinated varieties and hybrid seeds. 

Many growers choose so-called shrub varieties. The plant forms one main stalk, hardly branches at all and forms flowers in each branch. In early summer, the stages between the leaves are short, so there is a misconception that the plant has the shape of a bush. Later, the summer grows longer (in the greenhouse, courgettes can even be grown with tying, similar to cucumbers or tomatoes), stretches further and can become disruptive - pins on their feet or crawling in other beds. Real shrub varieties form a large, bushy plant with many leaves and relatively little fruit - such a shrub takes up a lot of space, but is low-yielding.


  • Bianco di Sicilia
  • Wanda
  • Toscana Baltic 
  • Topkapi F1
  • Suha F1
  • Black Beauty
  • Cora F1
  • Nano verde di Milano
  • Zuboda
  • Nefertiti
  • tapir
  • Striato d'Italia
  • Romanesco
  • Goldena
  • Atena Polka
  • Soleil

Interesting facts about courgettes

  • April 25 is National Zucchini and Zucchini Bread Day.
  • The flower of the courgette plant is edible. Fried squash flowers are considered a delicacy.
  • Light bitter courgettes, like related species such as cucumbers, can be caused by environmental factors such as high temperatures, low humidity, low nutrients in the soil, and so on. The bitterness is caused by compounds called cucurbitacins.
  • Zucchini contains more potassium than bananas.
  • The word zucchini comes from the Italian word 'zucca' squash.
  • The darker the bark, the richer the nutrients.

How to store courgettes

pickled courgettes
  • If the zucchini is allowed to mature properly, it can be stored in a dry place until spring. Zucchini is ready for hibernation, if it has a hard bark, a slightly lighter color, no longer grows bigger.
  • If you do not like the thick bark of ripe courgettes, you can also collect medium-sized vegetables for storage, only then, after harvesting, allow them to dry in a short grass for a week - the sun and wind then make the peel more durable. Good if the stalk has as long a stalk as possible.
  • Experience shows that after Christmas, zucchini has become more neutral in taste, even tastier. Then cooking should be improved with spices to make the food enjoyable.
  • Zucchini or zucchini can be grated on a coarse grater, add greens and freeze in small dishes.
  • Zucchini that are not very watery can be easily dried - their aroma and taste are well preserved.
  • Zucchini is delicious when pickled for the winter like cucumbers, only it is important that the vegetable is soft, juicy and unripe.
  • Yellow and green courgettes are better stored, white or popularly called milk courgettes are more likely to spoil.
  • If a hollow sound can be heard when knocking on the courgette, this is a signal that the vegetable is well ripe and should be to cook.

Zucchini recipes

cooked zucchini

Look for more recipes in the website section - Recipes!